Monday 2/7

“Conditioning”

T.U.P.
15-12-9-6-3
Power Cleans (135/95)
Pull-ups
Front Squats (135/95)
Pull-ups
(Time Cap: 20 minutes)

Silver: 95/65
Bronze: 55/45, Ast. PU

“Strength”

For Quality
4 Sets
6/6 Single Leg KB RDL
8/8 Single Arm KB Bent Over Row

 

Tuesday 2/8

“Strength”

E2MOM x 5
5 Strict Press + 3 Push Press

“Conditioning”

3 Rounds For Time:

21 Burpees

15 Box Jump Overs (24/20)

9 V-Ups

 

Wednesday 2/9

“Strength”

EMOM x 10
3 Hang Power Snatch

“Conditioning”

Partner WOD
5 Rounds For Time
You Go – I Go Movements
30 Double Unders
15cal Row

 

Thursday 2/10

“Strength”

Back Squat
3×3 @ 80-85%

“Conditioning”

CrossFit Games Open 19.3
200ft SA DB OH Walking Lunge (50/35)
50 Single DB Box Step Ups (50/35#)(24/20″)
50 Strict HSPU
200ft. HSW
(Cap 10:00)

CrossFit Games Open 19.3 SCALED
200ft SA Front Rack DB Walking Lunge (50/35)
50 Single DB Box Step Ups (50/35#)(24/20″)
*50 Strict Elevated HSPU (5″)
200ft. Bear Crawl
(Cap 10:00)
*place one 45lb plate with an abmat on top under your head as you perform SHSPU on the wall

 

Friday 2/11

“Gymnastics Conditioning”

1-10 C2B Pull-ups (must come off bar)
(10 Minute Cap)

5:00 Rest/Transition

Silver: Pull-Ups
Bronze: Seated Pull-Ups

“Conditioning”

3 Sets
3:00 AMRAP
10 Sumo DL High-Pull (75/55)
8 Sit-Ups
3/3 Alt. Pistols
Rest 2:00
*Start each AMRAP over

 

Saturday 2/12

“Conditioning”

For Time:
1500m Row
Then
4 sets:
20 Unbroken Wall Balls
rest 1:30 between sets
*Pick a weight that will allow you to go unbroken
Then 1500m Bike

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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